Fleet Feet Spring Training 2023
Begins Thursday, February 9th

Bring on 2023!

It is time to get back to being in social training groups with experienced coaches who will guide you through every step along the way with the support and camaraderie of Fleet Feet!  It doesn't matter where you are in your fitness, just get back to it and make new friends, reacquaint with old friends and do something for yourself.

To Learn More: We are hosting a FREE Info Session on Tuesday, February 7th at 6:45PM at Fleet Feet @ The Armory (155 Culver Rd).  All Welcome!

Please Note: There is no Coached Workout Tuesday, February 21st nor Thursday, February 28th.  However, we encourage everyone to go to the Tuesday, February 21st Armory workout at 6PM and do your scheduled workout for that day.

Choose from the following programs:

• WalkCrew 5K - Perfect for those who just want to walk up to a 5K (3.1 miles) distance
• No Boundaries Learn to Run 5K for runners and walkers (NoBo) - Perfect for those who want to run, or are getting back to running.  This is a tried n true run/walk (Ralk) strategy type of training
• No Boundaries 2.0 (NoBo 2.0) - This is perfect for those who already can run 2-3 miles without stopping but want to go longer, perhaps towards a 6-8 mile distance.  Perfect for those who run 15 minute/mile or faster.
• "Just Finish" Half Marathon Training (HFM) - This is for those who want to simply complete a 13.1 mile distance (Half Marathon).  Must be able to run/walk 4 miles straight at 15 minute/mile or faster and able able to run 15 miles/week minimum.
• "Just Faster" Half Marathon Training (HFM) - This is for those who want to complete a faster 13.1 mile distance (Half Marathon) then they have before.  Must be able to run/walk 5 miles straight at 15 minute/mile or faster and able able to run 15 miles/week minimum.

*These programs will be available virtually too

There is a program for everyone! All training plans are flexible and designed specifically for runners or walkers. The No Boundaries 2.0 plus Just Finish & Just Faster Half Marathon Programs are best for those 15 minute/mile or faster speeds.

In Person Program Includes:

• Tuesdays at 6PM at Fleet Feet @ The Armory - Group Strength Conditioning Workouts with coaches.  This workout is not mandatory but a true benefit to your success.  This weekly workout will incorporate endurance and strength conditioning skill building with group activities blended in.
• Thursdays at 6PM at Fleet Feet @ The Armory - Speed/Group Workouts with coaches.  This workout is not mandatory but a true benefit to your success.  This weekly workout is in two parts.  The No Boundaries 2.0 plus Just Finish and Just Faster HFM groups will do "speed" workouts as a group.  The WalkCrew 5K and No Boundaries Learn to Run 5K will do their prescribed workout for that day as a group.
• Workout Plan which helps create structure and accountability towards your goal.
• Workout Log which helps deliver the daily/weekly workouts to your email each and every day, in addition to allow you to see the workouts in 2 week blocks on the Workout Log Platform, in addition to being able to record your workouts and send communications to the coach and from the coach.
• Coached Workouts from experienced coaches to help with in person training.  They will also be able to support you via email.
• Private FaceBook page is an extremely valuable tool to get to know fellow training participants, share training communications plus support each other along the way
• Motivation, support, advice and education from the coach
• Special Voucher with registration so you can get geared up with the best footwear, apparel and accessories from Fleet Feet.  Valid in store only at Fleet Feet Rochester or Buffalo
• Fleet Feet Training Technical Long Sleeve Top for extra $27 plus tax (Depicted below is an example - color TBD).*Shirt offer ends 2/9/23 and color TBD based on availability
  
• Insurmountable amount of support from fellow participants, mentors and coaches!!

These programs will get you race or fitness ready for any events or personal training goals.

All participants will receive an effective and well organized training experience with coaches, online training schedule & log, emails & instructional information,  educational clinics, access to your coaches via email or Facebook, membership to a private Facebook training group page, and accountability! Details for your workout will be laid out in your very own training log that will be emailed to you daily.

We strongly recommend that you have had prior training before entering the Half Marathon Programs and that you have access to a Facebook account.  For the No Boundaries Learn to Run & WalkCrew 5K beginner program - no running or walking experience necessary. Recommended weekly mileage for the half marathon programs: 15+ miles per week.   For the spring months you are also required to carry water on your workouts, plus wear reflective vest and headlamp for safety purposes.

Virtual Program Includes:

• Workout Plan which helps create structure and accountability towards your goal.
• Workout Log which helps deliver the daily/weekly workouts to your email each and every day, in addition to allow you to see the workouts in 2 week blocks on the Workout Log Platform, in addition to being able to record your workouts and send communications to the coach and from the coach.
• Private FaceBook page is an extremely valuable tool to get to know fellow training participants, share training communications plus support each other along the way
• Motivation, support, advice and education from the coach
• Special Voucher with registration so you can get geared up with the best footwear, apparel and accessories from Fleet Feet.  Valid in store only at Fleet Feet Rochester or Buffalo
• Fleet Feet Training Technical Long Sleeve Top for extra $27 plus tax  (Depicted below is an example - color TBD).*Shirt offer ends 2/9/23 and color TBD based on availability
  
• Insurmountable amount of support from fellow participants!!

Below is the view of the Tech Long Sleeve top in Gender Specific Sizes with a pop up of the image on the front. *Shirt offer ends 2/9/23 and color subject to availability and also subject to tax

** These will not be mailed unless your registration address is out of state or not within Fleet Feet Rochester or Buffalo location

Requirement: Possess a positive and happy mental attitude!!  This program is about YOU!  Your health!  Your wellness!  Your self care!  Just put everything aside for your workouts and focus on YOU!

About the Coaches:

• Ellen Brenner - Owner of Fleet Feet Rochester/Buffalo & YellowJacket Racing.  Ellen created these programs when it started back in 2005.  Tried and True, these programs help people get to their goal and Ellen will do what she can to help motivate partipants to that success.  A runner since she was 10 years old, today she continues to run or walk everyday. 
• Jackie Dorsey - Assistant Coach.  Jackie has been a coach/mentor and pacer at times for all our programs and has extensive amount of years of  experience with the Fleet Feet Programs from WalkCrew to No Boundaries to Half Marathon Training.  By day she is a Nurse, and teaches future teachers, in addition to having a Karate Studio with her husband.  Jackie also loves to read, spending time with her family and her positivity is exactly what you want and you'll come to love.

Program start / end date - Thursday, February 9th to Thursday, April 20th. 

Goal Event: The Rochester Regional Health Flower City Half Marathon and Wegmans Family 5K on Sunday, April 23rd at 2023 at Blue Cross Arena in Rochester, NY.  (or an event of your choice around that time frame)

Fees: $89 for In Person Program/$69 for Virtual Program (Fees Increase to $99 for In Person on 2/7/23 & Virtual & In Person Registration closes 2/13/23 at 11:59PM)

To Learn More: We are hosting a FREE Info Session on Tuesday, February 7th at 6:45PM at Fleet Feet @ The Armory (155 Culver Rd).  All Welcome!

REGISTER HERE

Sorry no refunds 

Need help selecting a training program? Contact our Training Program Coordinator ellen@fleetfeetrochester.com